health

7 Day Menu Planner for October 18, 2015

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

This SPICE-RUBBED PORK LOIN ROAST sets the stage for a family gathering. Heat oven to 350 degrees. Pat 1 (2-pound) well-trimmed boneless pork loin roast with paper towels. In a jar with a tight-fitting lid, combine 1 tablespoon chili powder, 1 tablespoon cumin, 1 teaspoon cinnamon, 1 teaspoon brown sugar, 1 teaspoon crushed red pepper, 1/2 teaspoon coarse salt, 2 teaspoons black pepper and 2 teaspoons ground coriander. Mix well. Use 2 to 3 tablespoons of rub to season all surfaces of roast. Place roast in shallow pan and bake 20 minutes per pound or until internal temperature reaches 145 degrees. Remove from oven and let stand 5 minutes before slicing.

Serve with BAKED SWEET POTATOES and steamed fresh CAULIFLOWER sprinkled with chopped fresh parsley. Add DINNER ROLLS. Buy a CHOCOLATE MERINGUE PIE for dessert.

Plan

Prepare Monday's entree today if time permits. Save enough pie for Tuesday and enough pork for Wednesday.

Shopping List

boneless pork loin roast, chili powder, cumin, cinnamon, brown sugar, crushed red pepper, coarse salt, black pepper, ground coriander, sweet potatoes to bake, fresh cauliflower, fresh parsley, dinner rolls, chocolate meringue pie.

Monday: Meatless

We added BARLEY AND BLACK BEAN PILAF to our meatless favorites file. Add a SPINACH SALAD and BAGUETTES. Fresh GRAPES are a simple dessert.

Plan

Save enough pilaf for Wednesday.

Shopping List

canola oil, onion, garlic, unsalted vegetable broth, pearled barley, turmeric, cumin, chipotle chili powder, coarse salt, yellow squash, red bell pepper, canned reduced-sodium black beans, frozen green peas, fresh spinach, baguettes, grapes.

BARLEY AND BLACK BEAN PILAF

Servings: makes 9 cups

Prep time: 15 minutes

Cook time: about 65 minutes; standing time 5 minutes

  • 1 tablespoon canola oil
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 4 cups unsalted vegetable broth
  • 1 cup uncooked pearled barley
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon cumin
  • 1/2 teaspoon chipotle chili powder
  • 1/2 teaspoon coarse salt
  • 2 medium yellow squash, halved lengthwise, then crosswise in 1/2-inch slices
  • 1 large red bell pepper, coarsely chopped
  • 1 (15-ounce) can reduced-sodium rinsed black beans
  • 1 cup frozen green peas, thawed

In a large nonstick skillet, heat oil on medium. Add onion and garlic; cook 4 minutes, stirring occasionally. Stir in broth, barley, turmeric, cumin, chili powder and salt. Heat to boiling. Reduce heat to low; cover and simmer 40 minutes, stirring occasionally. Stir in squash, bell pepper and beans. Cover; cook 10 to 15 minutes, stirring occasionally, until squash and barley are just tender. Stir in peas. Cover; cook 3 to 5 minutes or until peas are cooked. Let stand 5 minutes, covered, to blend flavors. (Adapted from "Betty Crocker: The Big Book of One-Pot Dinners," Betty Crocker Kitchens; Houghton Mifflin Harcourt, 2015.)

Per cup: 172 calories, 6 grams protein, 2 grams fat (10 percent calories from fat), 0.2 gram saturated fat, 34 grams carbohydrate, no cholesterol, 265 milligrams sodium, 8 grams fiber.

Tuesday: Express

Make a TURKEY CRANBERRY SANDWICH on honey-wheat bread. Spread the bread with deli cranberry mustard. Top with deli sliced turkey, sliced Muenster cheese and baby greens. Alongside, add deli VEGETABLE SOUP. How about a slice of leftover PIE for dessert?

Shopping List

honey-wheat bread, deli cranberry mustard, deli sliced turkey, sliced Muenster cheese, baby greens, deli vegetable soup.

Wednesday: Heat and Eat

Make PORK AND BEAN STEW tonight. Chop Sunday's leftover cooked pork and add it to the leftover pilaf from Monday, along with cooked rice; mix well. Heat and eat. On the side, add a MIXED GREENS SALAD and WHOLE-GRAIN ROLLS. Fresh PINEAPPLE SPEARS make a good dessert.

Shopping List

rice, salad greens, whole-grain rolls, fresh pineapple.

Thursday: Kids

Kids will welcome CUBED STEAKS for dinner. Just lightly coat the tender steaks with flour and pan-fry in a nonstick skillet on medium in a little canola oil until cooked through. Serve GRAVY on the side, along with MASHED POTATOES, PEAS AND CARROTS (frozen) and SOFT BREAD STICKS.

Let the children help you prepare PEANUT BUTTER AND BANANA WRAPS for dessert. Spread 2 tablespoons creamy peanut butter on each of 4 whole-wheat flour tortillas. Drizzle 1 tablespoon honey over each tortilla. Top with banana slices and miniature chocolate chips. Roll and secure with toothpicks.

Shopping List

cubed steaks, flour, canola oil, gravy, potatoes to mash, frozen peas and carrots, soft bread sticks, creamy peanut butter, whole-wheat flour tortillas, honey, bananas, miniature chocolate chips.

Friday: Budget

Use hominy instead of the traditional beans in this CHUNKY CHICKEN CHILI and you'll like the result. Serve with a LETTUCE WEDGE with crumbled BLUE CHEESE. Add CORNBREAD (from a mix). For dessert, PLUMS are light.

Shopping List

boneless, skinless chicken thighs, canned no-salt-added diced tomatoes with green chilies, canned no-salt-added tomato sauce, packaged less-sodium chili seasoning mix, canned hominy, reduced-fat sour cream, cilantro, lettuce, crumbled blue cheese, cornbread mix, plums.

CHUNKY CHICKEN CHILI

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: 7 to 8 hours on low, plus hominy

  • 2 pounds well-trimmed boneless, skinless chicken thighs
  • 1 (10-ounce) can no-salt-added diced tomatoes with green chilies (mild to original), undrained
  • 1 (8-ounce) can no-salt-added tomato sauce
  • 1 (1 1/4- to 1 3/8-ounce) package less-sodium chili seasoning mix
  • 2 (15 1/2-ounce) cans hominy, rinsed
  • Reduced-fat sour cream and chopped cilantro, if desired

Place chicken in a 4-quart or larger slow cooker. In a medium bowl, combine tomatoes with green chilies and liquid, tomato sauce and chili seasoning mix. Mix well and pour over chicken. Cover and cook on low 7 to 8 hours or until chicken is no longer pink. Stir to break up chicken. Mix in hominy; cover and cook on low 15 minutes or until heated through. Serve with sour cream and cilantro, if desired.

Per serving: 241 calories, 25 grams protein, 5 grams fat (18 percent calories from fat), 1.2 grams saturated fat, 25 grams carbohydrate, 108 milligrams cholesterol, 661 milligrams sodium, 4 grams fiber.

Saturday: Easy Entertaining

Entertain friends with SPOOKY KOREAN-GRILLED BEEF SKEWERS WITH TRANSYLVANIA SLAW. Serve with WITCHY CORN-ON-THE-COB and OPEN-SESAME BREAD STICKS. Add GOBLINS' BUTTERSCOTCH PEARS for dessert: Drizzle butterscotch sauce over fresh cored and sliced pears. Top with toasted coconut. Say "Boo!" to your guests.

Shopping List

boneless beef loin or sirloin steak, less-sodium soy sauce, sesame seeds, brown sugar, ground ginger, garlic powder, crushed red pepper, green onions, packaged angel hair coleslaw mix, radishes, rice vinegar, canola oil, coarse salt, corn-on-the-cob, sesame bread sticks, butterscotch sauce, fresh pears, coconut.

SPOOKY KOREAN-GRILLED BEEF SKEWERS WITH TRANSYLVANIA SLAW

Servings: makes 4 servings for beef; makes 8 servings for slaw

Prep time: 15 minutes; freezer time: 20 minutes; marinating time: 30 minutes

Cook time: 6 to 8 minutes

  • For the beef:
  • 1 pound boneless beef loin or sirloin steak
  • 3 tablespoons less-sodium soy sauce
  • 2 tablespoons toasted sesame seeds (see Note)
  • 2 tablespoons brown sugar
  • 1 tablespoon water
  • 1 teaspoon ground ginger
  • 1 teaspoon garlic powder
  • 1/2 teaspoon crushed red pepper
  • 2 green onions, sliced
  • For the slaw:
  • 1 (10- to 16-ounce) package angel hair coleslaw mix
  • 1 cup chopped radishes
  • 1/3 cup rice vinegar
  • 3 tablespoons brown sugar
  • 2 tablespoons canola oil
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon ground ginger
  • 1/4 teaspoon crushed red pepper

Place steak in freezer for 20 minutes; cut into 2-by-1/4-inch-thick strips. Combine remaining steak ingredients in resealable plastic bag. Add steak and coat with marinade. Refrigerate 30 minutes. Remove steak and discard marinade. Thread steak in zigzag fashion (or weave) onto 4 metal skewers. Grill or broil 6 to 8 minutes or until desired doneness.

Meanwhile, in a large bowl, combine coleslaw mix and radishes; set aside. Mix remaining slaw ingredients for dressing until well-blended. Pour dressing over slaw; toss well. Cover and refrigerate until ready to serve.

Note: Bake sesame seeds on a cookie sheet in a 350-degree oven for 4 to 6 minutes or until golden.

Per serving (beef): 132 calories, 22 grams protein, 4 grams fat (28 percent calories from fat), 1.5 grams saturated fat, 1 gram carbohydrate, 56 milligrams cholesterol, 336 milligrams sodium, no fiber.

Carb count: 0.

Per serving (slaw): 64 calories, 1 gram protein, 4 grams fat (49 percent calories from fat), 0.3 gram saturated fat, 8 grams carbohydrate, no cholesterol, 78 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for October 11, 2015

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

Celebrate family day with your favorite recipe for LEG OF LAMB. Accompany it with colorful BROCCOLI-WALNUT NOODLES.

For more color and flavor, add LEMONY STEWED TOMATOES. With a vegetable peeler, remove a strip of peel from a lemon. Add peel and a squeeze of lemon juice (to taste) to canned stewed tomatoes and heat. Remove peel and serve. Add WHOLE-GRAIN ROLLS. For dessert, make or buy a RED VELVET CAKE.

Plan

Save enough lamb and cake for Monday.

Shopping List

leg of lamb, wide or medium curly no-yolk noodles, fresh broccoli florets, olive oil, walnuts, lemon, orange, coarse salt, pepper, canned stewed tomatoes, whole-grain rolls, red velvet cake.

BROCCOLI-WALNUT NOODLES

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 5 minutes, plus noodles

  • 6 ounces wide or medium curly no-yolk noodles
  • 1 pound fresh bite-size broccoli florets
  • 1 tablespoon olive oil
  • 1/2 cup chopped walnuts
  • Zest and juice of 1/2 lemon
  • Juice of 1/2 orange
  • Coarse salt and pepper to taste

Cook noodles according to directions; drain. Microwave broccoli on high (100 percent power) 4 minutes or until tender. In a small skillet, heat oil on medium-high and add walnuts; cook 1 minute. In a large bowl, combine cooked noodles and cooked broccoli. Add walnut-oil mixture to broccoli mixture; toss to mix. Add lemon zest, lemon juice, orange juice, and salt and pepper to taste; toss again. Serve immediately.

Per serving: 161 calories, 5 grams protein, 7 grams fat (37 percent calories from fat), 0.7 gram saturated fat, 21 grams carbohydrate, no cholesterol, 26 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

Make delicious MEDITERRANEAN LAMB STEW with Sunday's leftovers. In a saucepan, combine 1 tablespoon olive oil, 2 cups cooked chopped lamb, 1 (16-ounce) can rinsed reduced-sodium chickpeas, 1 (14 1/2-ounce) can no-salt-added diced tomatoes with juice, 1 (7-ounce) can caponata (eggplant appetizer). Mix well. Heat through and serve.

Add COUSCOUS, CUCUMBER SPEARS and FLATBREAD. Leftover CAKE works for dessert.

Shopping List

olive oil, canned reduced-sodium chickpeas, canned no-salt-added diced tomatoes, canned caponata (eggplant appetizer), couscous, cucumbers, flatbread.

Tuesday: Kids

What kid wouldn't like BEANY ROLL-UPS? Mix 1 (16-ounce) can fat-free refried beans, 1/2 cup mild salsa and 1/4 teaspoon chili powder in a small saucepan. Heat on medium about 5 minutes or until warm. Spread about 1/4 cup mixture along center of 8 (8- to 10-inch) whole-grain flour tortillas. Top with shredded lettuce and 1 tablespoon shredded Monterey Jack cheese. Fold over sides and ends and serve with additional salsa.

Add RICE cooked with shredded carrots. The kids can make CELERY BOATS with cream cheese and dried cranberries or cherries. PEARS make a dandy dessert.

Tip

What kid wouldn't like BEANY ROLL-UPS? Mix 1 (16-ounce) can fat-free refried beans, 1/2 cup mild salsa and 1/4 teaspoon chili powder in a small saucepan. Heat on medium about 5 minutes or until warm. Spread about 1/4 cup mixture along center of 8 (8- to 10-inch) whole-grain flour tortillas. Top with shredded lettuce and 1 tablespoon shredded Monterey Jack cheese. Fold over sides and ends and serve with additional salsa.

Add RICE cooked with shredded carrots. The kids can make CELERY BOATS with cream cheese and dried cranberries or cherries. PEARS make a dandy dessert.

Shopping List

canned fat-free refried beans, mild salsa, chili powder, whole-grain flour tortillas, lettuce, shredded Monterey Jack cheese, rice, shredded carrots, celery, cream cheese, dried cranberries or cherries, pears.

Wednesday: Express

Little time to cook tonight? Here's where canned LENTIL SOUP with GRILLED CHILI-CHEESE SANDWICHES ON WHOLE-GRAIN BREAD come to the rescue. Drain 1 (4-ounce) can whole green chilies. Put 1 chili between 2 slices (any) cheese on whole-grain bread. Coat both sides of bread with cooking spray and grill in skillet until cheese melts. Slice diagonally and serve with PICKLES. For dessert, fat-free STRAWBERRY ICE CREAM is easy.

Plan

Save enough ice cream for Friday.

Shopping List

canned lentil soup, canned whole green chilies, any sliced cheese, whole-grain bread, cooking spray, pickles, fat-free strawberry ice cream.

Thursday: Budget

When the food budget is going down the drain, this HAM AND EGG SCRAMBLE will keep you afloat.

Serve with TOMATO AND SWEET ONION SALAD. Slice 2 pounds ripe, cored tomatoes (any kind) into 1-inch chunks. Tear 20 fresh mint leaves into small pieces. Thinly slice a medium sweet onion. Place tomatoes, mint and onions in a medium bowl. Add juice of one lemon, 2 tablespoons extra-virgin olive oil, 1/2 teaspoon garlic powder, 1 teaspoon coarse salt and some pepper. Combine and gently toss. (Adapted from "Rose Water and Orange Blossoms," Maureen Abood; Running Press, 2015.)

Add TOASTED ENGLISH MUFFINS. PEACHES are an economical dessert.

Shopping List

butter, frozen hash-browned potatoes, green onions, chopped ham, garlic, coarse salt, pepper, eggs, tomatoes, mint, sweet onion, lemon, extra-virgin olive oil, garlic powder, English muffins, peaches.

HAM AND EGG SCRAMBLE

Servings: makes 4 servings

Prep time: less than 15 minutes

Cook time: about 15 minutes

  • 2 tablespoons butter
  • 1 1/2 cups frozen hash-browned potatoes
  • 3/4 cup chopped green onions
  • 1/2 cup chopped ham
  • 1 teaspoon minced garlic
  • 3/4 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 5 whole eggs
  • 3 egg whites

In a large nonstick skillet, heat butter on medium-high. Add potatoes; cook 2 minutes, stirring frequently. Add onions, ham and garlic. Cook potato mixture 8 minutes or until golden, stirring frequently. In a medium bowl, whisk together salt, pepper and all the eggs. Add eggs to potato mixture; cook 3 minutes or until set.

Per serving: 248 calories, 16 grams protein, 13 grams fat (47 percent calories from fat), 5.9 grams saturated fat, 17 grams carbohydrate, 257 milligrams cholesterol, 776 milligrams sodium, 2 grams fiber.

Friday: Meatless

Skipping meat tonight couldn't be easier with SAVORY BEAN AND PASTA SALAD. Serve with a LETTUCE WEDGE and GARLIC BREAD. Scoop the leftover ICE CREAM for dessert.

Shopping List

medium shells or penne pasta, canned three-bean salad (such as Green Giant or another brand), grape tomatoes, provolone cheese, dried oregano, garlic, pepper, lettuce, garlic bread.

SAVORY BEAN AND PASTA SALAD

Servings: makes 5 servings

Prep time: 10 minutes

Cook time: for the pasta

  • 6 ounces medium shells or penne pasta
  • 2 (15-ounce) cans three-bean salad (such as Green Giant or another brand), lightly drained
  • 1 cup grape tomatoes, halved
  • 3/4 cup provolone cheese, cut into 1/2-inch cubes (about 3 ounces)
  • 1 teaspoon dried oregano
  • 1 teaspoon minced garlic
  • 1/4 teaspoon pepper

Cook pasta according to directions; drain and rinse. In a large bowl, combine cooked pasta and all remaining ingredients; toss to mix. Cover and chill until serving time.

Per serving: 310 calories, 13 grams protein, 6 grams fat (16 percent calories from fat), 2.8 grams saturated fat, 54 grams carbohydrate, 12 milligrams cholesterol, 811 milligrams sodium, 6 grams fiber.

Saturday: Easy Entertaining

Invite friends for PEPPER-LIME CHICKEN. Place 2 pounds boneless, skinless chicken breast halves (flattened to an even thickness) on unheated rack (coated with cooking spray) of broiler pan. Broil 4 to 5 inches from heat about 6 minutes or until lightly browned, turning once.

Meanwhile, mix together 1/2 teaspoon lime zest (green part only), 1 tablespoon canola oil, 2 cloves minced garlic, 1 teaspoon dried thyme, 1/2 teaspoon cracked black pepper and 1/4 teaspoon coarse salt. Brush both sides of chicken with glaze. Broil 5 to 15 minutes more, until chicken is tender or registers 165 degrees, brushing often during the last 5 minutes.

Serve with BROWN RICE tossed with toasted pistachio nuts, FRENCH GREEN BEANS (thin) and SOURDOUGH BREAD. Make dessert light with ORANGE SORBET and CHOCOLATE WAFER COOKIES.

Shopping List

boneless, skinless chicken breast halves, cooking spray, lime, canola oil, garlic, dried thyme, black pepper, coarse salt, brown rice, pistachio nuts, French green beans (thin), sourdough bread, orange sorbet, chocolate wafer cookies.

health

7 Day Menu Planner for October 04, 2015

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

Celebrate family time with CHIPOTLE-MARINATED FLANK STEAK. Alongside, add ROASTED RED POTATOES, ASPARAGUS, MIXED GREENS SALAD and CRUSTY BREAD. Buy a BOSTON CREAM PIE for dessert.

Plan

Save enough steak and pie for Monday.

Shopping List

lime, fresh cilantro, brown sugar, chipotle chiles in adobo sauce, garlic, flank steak, coarse salt, red potatoes, asparagus, salad greens, crusty bread, Boston cream pie.

CHIPOTLE-MARINATED FLANK STEAK

Servings: makes 4 (3-ounce) servings, plus 1 steak reserved for later

Prep time: 15 minutes; marinating time: 6 hours to overnight

Cook time: 11 to 21 minutes; standing time: 5 minutes

  • 1/3 cup fresh lime juice
  • 1/4 cup chopped fresh cilantro
  • 1 tablespoon packed brown sugar
  • 2 teaspoons chipotle chiles in adobo sauce
  • 2 tablespoons adobo sauce (from chiles)
  • 2 cloves garlic, minced
  • 1 teaspoon freshly grated lime zest (green part only)
  • 2 (1-pound) flank steaks
  • Coarse salt to taste

Combine lime juice, cilantro, brown sugar, chiles, adobo sauce, garlic and zest in a large resealable bag. Add steaks; turn to coat. Marinate in refrigerator 6 hours to overnight. Remove steaks; discard marinade. Grill on medium heat 11 to 21 minutes for medium-rare to medium doneness (145 to 160 degrees). Turn occasionally. Remove from grill; let stand 5 minutes. Carve across grain into thin slices. Season with salt as desired.

Per serving: 190 calories, 25 grams protein, 9 grams fat (45 percent calories from fat), 3.8 grams saturated fat, no carbohydrate, 53 milligrams cholesterol, 122 milligrams sodium, no fiber.

Monday: Heat and Eat

A delicious way to use the leftover steak is in BEEF, ROTINI AND ARTICHOKE SALAD WITH BALSAMIC VINAIGRETTE. All you need is SOURDOUGH BREAD to go alongside. Slice the leftover PIE for dessert.

Shopping List

tri-colored rotini (corkscrew) pasta, canned quartered water-packed artichokes, red bell pepper, pitted black olives, fresh basil, balsamic vinaigrette, sourdough bread.

BEEF, ROTINI AND ARTICHOKE SALAD WITH BALSAMIC VINAIGRETTE

Servings: makes 8 servings

Prep time: 10 minutes; refrigeration time: 2 hours

Cook time: for the pasta

  • 4 cups (about 12 ounces) tri-colored rotini (corkscrew) pasta
  • 1 cooked (leftover) flank steak, cut into thin 2-inch strips
  • 1 (14-ounce) can quartered, water-packed artichokes, drained
  • 1 large red bell pepper, cut into thin strips
  • 1 cup pitted black olives
  • 2 tablespoons thinly sliced fresh basil
  • 1/2 cup balsamic vinaigrette

Cook pasta according to directions; rinse and drain. In a large bowl, combine steak, cooked pasta, artichokes, bell pepper, olives and basil. Add vinaigrette; toss. Cover and refrigerate 2 hours before serving.

Per serving: 336 calories, 19 grams protein, 11 grams fat (30 percent calories from fat), 2.8 grams saturated fat, 39 grams carbohydrate, 26 milligrams cholesterol, 433 milligrams sodium, 2 grams fiber.

Tuesday: Meatless

Dinner couldn't be easier than using your slow cooker for BLACK BEANS. Serve the beans over BROWN RICE and add CARROT AND CELERY STICKS on the side, along with WHOLE-GRAIN ROLLS. For dessert, enjoy RED AND GREEN GRAPES.

Shopping List

dried black beans, onion, green bell pepper, garlic, bay leaves, canned no-salt-added diced tomatoes, unsalted vegetable broth if desired, olive oil, cumin, fresh jalapeno pepper, coarse salt, red onion, eggs, cilantro, reduced-fat sour cream, brown rice, carrot and celery sticks, whole-grain rolls, red and green grapes.

BLACK BEANS

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: 6 to 8 hours on high

  • 1 pound dried black beans, sorted and rinsed
  • 1 large onion, chopped
  • 1 large green bell pepper, chopped
  • 5 cloves garlic, minced
  • 2 bay leaves
  • 1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
  • 5 cups unsalted vegetable broth or water
  • 2 tablespoons olive oil
  • 4 teaspoons cumin
  • 1 tablespoon seeded and finely chopped fresh jalapeno pepper
  • 1 teaspoon coarse salt
  • Chopped red onion, chopped hard-cooked eggs, chopped fresh cilantro and reduced-fat sour cream for garnish

In a 4-quart or larger slow cooker, combine beans, onion, bell pepper, garlic, bay leaves, tomatoes with juice, broth or water, olive oil, cumin, jalapeno pepper and salt. Cover and cook on high 6 to 8 hours or until beans are tender and most of the liquid is absorbed. Remove bay leaves. Garnish as desired.

Per serving: 268 calories, 12 grams protein, 4 grams fat (13 percent calories from fat), 0.5 gram saturated fat, 45 grams carbohydrate, no cholesterol, 374 milligrams sodium, 6 grams fiber.

Wednesday: Express

Try a quick fix, BARBECUE PIZZA, for dinner tonight. Heat oven to 400 degrees. Place a large ready-to-heat pizza crust on a cookie sheet. Sprinkle with 1 cup (2 cups total) shredded 50 percent reduced-fat cheddar cheese. Top with 1 (15-ounce) container refrigerated fully cooked shredded beef with barbecue sauce (such as Lloyd's) and 4 red onion rings. Sprinkle with remaining cheese. Bake 15 to 20 minutes or until hot. Add a packaged GREEN SALAD and KIWIFRUIT, and dinner is prepared.

Shopping List

large ready-to-heat pizza crust, 50 percent reduced-fat cheddar cheese, refrigerated fully cooked shredded beef with barbecue sauce (such as Lloyd's), red onion, packaged green salad, kiwifruit.

Thursday: Budget

Pasta, beans and tuna are all money-savers, and this FETTUCCINE WITH TUNA AND WHITE BEANS adds good flavor to the equation. Cook 12 ounces fettuccine; drain. In a large bowl, combine 2 (6-ounce) cans drained, flaked, water-packed albacore tuna, 1 (15-ounce) can rinsed reduced-sodium cannellini beans and 2 cups marinara sauce. Toss with the fettuccine. Serve with a SPINACH SALAD and ITALIAN BREAD. PLUMS make a simple dessert.

Shopping List

fettuccine, canned water-packed albacore tuna, canned reduced-sodium cannellini beans, marinara sauce, fresh spinach, Italian bread, plums.

Friday: Kids

The kids will be excited for SOFT BEAN TACOS. Spread warmed corn tortillas with heated, canned fat-free refried beans. Top with SALSA, SHREDDED LETTUCE and SHREDDED 50 percent reduced-fat CHEDDAR CHEESE. Serve with canned MEXICORN on the side, along with AVOCADO. For dessert, APPLE SLICES go well with PEANUT BUTTER for dipping.

Shopping List

corn tortillas, canned fat-free refried beans, salsa, lettuce, 50 percent reduced-fat cheddar cheese, canned Mexicorn, avocado, apples, peanut butter.

Saturday: Easy Entertaining

Why not invite friends for PORK MEDALLIONS WITH DIJON-DILL SAUCE? Cut a 1- to 1 1/4-pound pork tenderloin into 8 pieces. Place each piece on flat surface; cover pork pieces with waxed paper and flatten gently with heel of hand to about 1/4-inch thickness. Cook in a nonstick skillet on medium heat in two batches, about 2 to 3 minutes per side. Remove to warm platter; season with garlic salt and black pepper on both sides; cover to keep warm.

Meanwhile, in a small bowl, combine 1/2 cup plain yogurt, 4 teaspoons Dijon mustard, 2 teaspoons fresh dill leaves and 2 teaspoons sugar; mix well. Serve sauce with pork.

On the side, add COUSCOUS, fresh GREEN BEANS, a BOSTON LETTUCE SALAD and BAGUETTES. Buy a DUTCH APPLE PIE for dessert and top with light whipped cream.

Shopping List

pork tenderloin, garlic salt, black pepper, plain yogurt, Dijon mustard, fresh dill, sugar, couscous, fresh green beans, Boston lettuce, baguettes, Dutch apple pie, light whipped cream.

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